What is the Morning Regimen for Weight Loss?

Morning regimen is single most important routine for weight loss

You have not eaten whole night. Your body is dehydrated. Your metabolism blood pressure and glucose levels are low.

Your body thinks you are starving and it is in survival mode. It fights by conserving fat for energy. During survival mode, it is spending muscle and water as energy.

We need to break this over-night fast gradually increasing metabolism while keeping blood glucose level in check. We need to follow 4 simple steps every morning in a timely fashion

Step 1 Re-hydrate you body

Drink one cup of plain water (cold or at room-temperature)  to hydrate your body. You may add lime juice to water for flavor but no Honey or other sweeteners

Step 2 Morning Exercise

Do a light exercise on empty stomach When to exercise for weight loss?

The blood glucose is low. Slow to produce insulin. You will use up the glucose from liver and burn more fat calories.

This exercise should last between 15 to 20 minutes.

Do not exercise on empty stomach for more than 30 minutes

Step 3 Rest for 45 Minutes

After exercise, do not eat any foods. If thirsty, drink plain water. You may add lime juice to water but no Honey or other sweeteners

Step 4 Eat Breakfast

Within 2 hours after waking-up, eat a hearty breakfast rich in protein and fiber.

You may even borrow the calories you were planning to eat during dinner time.

The breakfast should have high protein, whole-grain, fruit or vegetable, and dairy product. The whole-grains vegetables and fruits are high in fiber to slow down the absorption. The proteins and fiber are key for slow absorption to keep a check on glucose peaks and valleys.

a) One Fruit. ½ Grapefruit is preferred

Caution: Grapefruit may interact with some prescription medications. Other choices are: orange, or blueberries

b) Whole grain and Protein choices

Hard boiled egg and whole grain bread toast

Dal and Brown Basmati Rice

Oats cooked in skim milk

c) Dairy

Fat free milk

Fat free yogurt with live culture

d) Beverages

Green tea preferred. Green tea is Thermogenic

Cinnamon tea, Fat free dry coffee whitener, Splenda. Cinnamon mimics insulin

Coffee